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Curried Carrot Soup with Toasted Pepitas

A simple curried carrot soup with extra flavor from curry spices and coconut milk and added crunch from pepitas (pumpkin seeds). Perfect for a weeknight dinner, but it only gains more flavor if made ahead and kept in the fridge overnight.
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Soup
Keyword: easy dinner, easy soup, easy, weeknight-friendly, family friendly, vegetarian
Servings: 4
Author: Jess Smith via Inquiring Chef
Cost: $6.00


  • Stockpot
  • Standing or Immersion Blender


  • 1 tablespoon plus 1 teaspoon Extra Virgin Olive Oil, divided
  • ½ cup Raw Pepitas (pumpkin seeds)
  • 2.5 lbs Carrots, diced
  • 1 Yellow Onion, finely chopped
  • 1 teaspoon Yellow Curry Powder (see note)
  • Pinch Cayenne Pepper
  • 6 cups Low-Sodium Vegetable Broth
  • cup Light Coconut Milk
  • Juice squeezed from ½ small lime
  • Salt and pepper, to taste
  • Plain yogurt, for topping (optional)


  • Place a soup pot over medium heat. Heat 1 tsp. olive oil and add the pepitas. Cook the pepitas, stirring frequently, until they turn golden and fragrant, about 4 minutes. Transfer the pepitas to a paper towel to cool. Sprinkle liberally with salt and pepper. Return the pot to the burner and add the remaining 1 tablespoon of olive oil.
  • Add the carrots to the pot and cook until they begin to soften and look damp, about 5 minutes. Add onions, curry powder, and cayenne and sauté until the onions become soft, 5 minutes. Add broth and bring to a boil. Reduce to a low simmer, cover and cook until carrots are very tender, about 20 minutes. Transfer soup to a blender in batches (or use an immersion blender in the pot) and blend until very smooth. Return the soup to the pot and heat just until it begins to bubble. Turn off the heat and add the coconut milk, lime juice, and salt and pepper, to taste. Serve immediately, topped with a drizzle of plain yogurt and the toasted pepitas.


I used mild yellow curry powder (such as Madras powder) in my version, but you could easily use just about any variety of curry paste in this recipe – red, yellow, or panang (available in the Asian sections of many grocery stores) would all be wonderful and each would produce a unique flavor.